Just when you thought that new training gear and a gym membership were all you needed to kickstart your 2026 fitness journey, you’re about to discover there’s much more to success than simply showing up on January 2.
While it’s tempting to latch onto the latest fitness quick fix, real results come from the tried-and-true—and often boring—basics. According to Dana Linn Bailey, a former Ms. Physique Olympia and respected fitness authority, consistency is the key ingredient to sustained progress. In a recent episode on her YouTube channel, DLB shared wisdom from her two-plus decades of exercise experience, offering no-nonsense advice to both weight room newbies and seasoned vets seeking that fit body in the new year.
Bailey, the first Women’s Physique Olympia winner in 2013, shares her top five tips—from high-intensity training to good hygiene—that will help you raise the bar in 2026.
5 Training Tips You Should Not Forget for 2026
- Start with What You’ll Stick With
It’s tempting to dive into the latest, toughest workout plan, but Bailey insists that long-term results come only with consistency. “The best cardio or workout is the one you actually want to do and will keep doing. It doesn’t matter what’s trending—if you hate the treadmill, don’t run on it!” She adds that you shouldn’t feel pressured to mimic what you see on social media. Bailey’s best suggestion is to focus on activities you genuinely enjoy—whether it’s weightlifting, dancing, walking the dog, cycling, or taking a group class. Building a habit is far more important than chasing the idea of a “perfect” routine. - Master Compound Movements First
Beginners are often drawn to isolation machines targeting “problem areas,” but Bailey knows that real gains are made with the basics. “Squats, deadlifts, lunges—these work your whole body and give you the best bang for your buck,” she suggests. “Focus on compound lifts first; isolation can wait.” Compound movements, according to Bailey, involve several joints and muscle groups, helping you develop balanced strength and coordination. If you’re a new lifter, prioritize good form—you may even want to work with a trainer or record your technique for self-review. When performed properly, these movements minimize injury risk, stimulate muscle growth, and burn more calories than isolation exercises. - Don’t Fear the Machines
Gym machines sometimes get a bad rap, but they’re a reliable ally for beginners and seasoned athletes alike. “Machines are your best friend when you’re starting out,” she says. “They keep you safe, guide your movement, and let you go heavier without worrying about dropping anything.” Machines provide stability and help you learn proper movement patterns, especially if you’re just starting out. Most machines allow you to adjust the seat, handles, and range of motion to fit your body. Use this time to focus on engaging the correct muscles, controlling the weight, and building confidence. As your strength and understanding improve, you can gradually add free weights for variety and further progression. - Your Nutrition Timing Matters—But Still Keep It Simple
The idea of perfect pre- and post-workout meals can be stressful for beginners, but Bailey’s approach is refreshingly simple. “Give yourself at least an hour after eating before you start training, and then get some protein and carbs in within 30 minutes after.” Eating too soon before a workout can leave you feeling sluggish or nauseous. Allow your body time to digest; aim for balanced meals with carbs, protein, and some healthy fats beforehand. After your workout, replenish with a quickly digestible protein shake and a carb source—like a banana or oats. This helps kickstart muscle recovery and prepares you for your next session, all without overcomplicating your meals. - Make Hygiene a Habit: Clean Up After Yourself
Few things are more off-putting than sitting on a sweaty bench left by a careless gymgoer. “There’s nothing worse than having to wipe down someone else’s sweat,” Bailey says. “It wastes time and puts everyone at risk for germs.” Keeping machines and benches clean benefits both you and others—preventing the spread of bacteria